Posted: 8/29/2013 12:13:32 PM EDT
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So..... I'm over weight and have high cholesterol. I'm starting to change my diet and have cut out soda and limiting carbs and refined sugars as per the doc. Got to start somewhere right. I'm 5'7" and 175. This is the heaviest I've ever been. My goal is to lose the fat and if possible gain strength. I've got access to a gym from work that i'll be taking advantage of. I found this workout routine. It's called the 12 Week Beginners Training Routine. I figure if i can stick through the 12 weeks then I can commit to doing more later on. http://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html What do you think about this routine. Good for a beginner? It's only 2 days a week for the first six weeks and increases to three days a week the next six. An hour each day. For weight selection on either free weights or machines, how do you select what weights you should be working out with? I'll be working on my diet as I go a long. Thanks! |
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It's difficult to lose fat and gain strength at the same time.
You should concentrate on one or the other. The starting strength program is really good if you want to get stronger. If your goal is to lose fat you will have to run at a caloric deficit. Working out helps with this and you will gain more endurance than strength. |
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So..... I'm over weight and have high cholesterol. I'm starting to change my diet and have cut out soda and limiting carbs and refined sugars as per the doc. Got to start somewhere right. Start drinking a lot of water as well, and try upping your fiber and protein intake. Look into recipes with flax seed. I'm 5'7" and 175. This is the heaviest I've ever been. My goal is to lose the fat and if possible gain strength. What do you want to weigh and or look like? In all reality, you could weigh that and be in decent shape for your height. I've got access to a gym from work that i'll be taking advantage of. Good. A nice place? Is there someone there you can workout with? I found this workout routine. It's called the 12 Week Beginners Training Routine. I figure if i can stick through the 12 weeks then I can commit to doing more later on. http://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html What do you think about this routine. Good for a beginner? It's only 2 days a week for the first six weeks and increases to three days a week the next six. An hour each day. Well, it depends on what you want to go for again. I personally would look for a low weight high rep program. (Starting strength, look at the pins on top of this page). Also, if you are looking to get your heart in better shape, I would throw in a cardio day twice a week. Even a 20 minute jog. For weight selection on either free weights or machines, how do you select what weights you should be working out with? Youtube can be your friend, form is key to damn near every exercise, whether it is body weight squats to chest flys, there is a right way and a wrong way, the wrong way can cause injury. The link you shared has hyperlinks in it to show you the exercise performed. I'll be working on my diet as I go a long. Your diet should be first. Think about this: 1 lb is equivalent to 3500 calories. You can run 500-1000 calorie deficit a day, which is a pound to two a week. Now, 2 days a week at a gym, you might burn 500-1000 calories a day. 1000-2000 burned calories a week vs. a diet which is 3500 calories to 7000. The gym is important, and that extra pound is worth it, but without diet, your results won't be as quick and just deter you. Plus you will gain muscle, which will add weight. Thanks! Good luck to you. I am not an expert, but I've been around, although I am not perfectly right ever. It may be a diet at first, but it should become your lifestyle. This is where people go wrong. If you eat right and workout, your scale should be useless. A friend of mine and the owner of the gym I go to, dropped 10% body fat, but weighs more than when she started. Your weight is just a number. Tape measure is your friend. |
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As you build muscle your body will burn more calories to maintain the muscle. That said, losing weight is done in the kitchen aka diet.
Also, as already mentioned - starting strength is a great way to get stronger. The problem I see with that program you linked is too much isolation exercises. Leg curls and extension are not necessary and not good for the knees. Also, the smith machine and leg press are pretty worthless and nonfunctional compared to squat and dead lift. |
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Off to amazon to look at what starting strength is about. Thanks You can download it from the link at the top of this forum. Here is the wiki. Its good because you can watch the videos to help with the lifts. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki |
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You can download it from the link at the top of this forum. Here is the wiki. Its good because you can watch the videos to help with the lifts. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Quoted:
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Off to amazon to look at what starting strength is about. Thanks You can download it from the link at the top of this forum. Here is the wiki. Its good because you can watch the videos to help with the lifts. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki You could also look at GreySkull LP here and I gave a breif describtion in this post here |
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You can download it from the link at the top of this forum. Here is the wiki. Its good because you can watch the videos to help with the lifts. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Quoted:
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Off to amazon to look at what starting strength is about. Thanks You can download it from the link at the top of this forum. Here is the wiki. Its good because you can watch the videos to help with the lifts. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Please get the book if you can. Yes the link and the wiki explain the program but they are not a substitute for the book. |